Aquatic Carehttp://aquaticcare.net
Mon, 05 Nov 2018 19:43:22 +0000en-UShourly1https://wordpress.org/?v=4.9.8Strength Training Critical for Active, Independent Aginghttp://aquaticcare.net/2018/11/05/strength-training-critical-for-active-independent-aging/
http://aquaticcare.net/2018/11/05/strength-training-critical-for-active-independent-aging/#respondMon, 05 Nov 2018 19:43:22 +0000http://aquaticcare.net/?p=709To the 43 million Americans who have low bone density, putting them at high risk of osteoporosis, Houston physical therapist Lisa Battles has an important message: exercise is good medicine. But not just any exercise – weight-bearing, muscle-strengthening exercise. “As people get older, bone density certainly becomes an issue for many people, which can lead […]

]]>To the 43 million Americans who have low bone density, putting them at high risk of osteoporosis, Houston physical therapist Lisa Battles has an important message: exercise is good medicine. But not just any exercise – weight-bearing, muscle-strengthening exercise.

“As people get older, bone density certainly becomes an issue for many people, which can lead to unexpected falls, broken bones and even the onset of osteoporosis,” said Battles, physical therapist of Aquatic Care Programs. “But studies have proven that doing regular, weight-bearing exercise like jogging, walking, aerobics, dancing and resistance training can actually strengthen your bones. It’s a true ‘use it or lose it’ scenario.”

And while this benefit of strength training for older adults is a powerful one, it’s simply just one in a list of proven reasons why seniors should make strength training a part of their lifestyles and fitness regimens.

While a reduction in strength is often considered an inevitable part of getting older, Battles says that people of all ages should feel empowered to take charge of their overall health (including strength training) as they age. Along with diet and regular check-ups with both a physician and a physical therapist, an exercise regimen that includes elements of strength and resistance training can help slow some of the effects of aging – this, while also allowing one to maintain a high quality of life through activity and independence.

According to Battles, the many proven benefits of weight-bearing and resistance exercise include:

Rebuilding Muscle: People do lose muscle mass as they age, but much of this can be slowed and even reversed through strength and resistance exercise. And of course, a stronger body has a direct impact on issues related to balance, fall prevention and independence.

Reducing Fat: We also tend to more easily put on weight as we get older. Studies show, however, that while older adults gain muscle mass through strength training, they also experience a reduction in body fat.

Reducing Blood Pressure: Studies have also shown that strength training is a great (and natural) way to reduce one’s blood pressure, even for those who “can’t tolerate or don’t respond well to standard medications.”

Improving Cholesterol Levels: Strength training can actual help improve the level of HDL (“good”) cholesterol in the body by up to 21 percent, while also helping to reduce to levels of LDL (“bad”) cholesterol.

Strengthening Mental Health: This goes with all exercise, including strength training. Maintaining a high level of fitness can combat anxiety, depression, issues with stress, etc. Exercise is also great for memory!

“Whether walking, jogging, hiking, dancing, etc., we recommend 30 minutes of weight-bearing activity every day,” Battles said. “It’s also necessary to set aside another two to three days of strength and resistance training each week, which can include free weights, weight machines, Pilates, yoga, and so on.”

Battles adds that for the sake of both health and safety, a thorough strength, movement and balance assessment should precede any new exercise regimen, especially for older adults – assessments that physical therapists like those on the Aquatic Care Programs team are uniquely qualified to perform.

]]>http://aquaticcare.net/2018/11/05/strength-training-critical-for-active-independent-aging/feed/0‘Why Movement Matters’ during National Physical Therapy Monthhttp://aquaticcare.net/2018/10/02/why-movement-matters-during-national-physical-therapy-month/
http://aquaticcare.net/2018/10/02/why-movement-matters-during-national-physical-therapy-month/#respondTue, 02 Oct 2018 21:42:29 +0000http://aquaticcare.net/?p=703While the profession of physical therapy is often characterized under the generalized label “rehabilitation,” Houston physical therapist Brian Haden is eager to create a wider narrative – one that focuses on physical therapy’s overall ability to change lives by helping people move better. “When it comes down to it, physical therapy is all about experiences. It’s about making it possible […]

]]>While the profession of physical therapy is often characterized under the generalized label “rehabilitation,” Houston physical therapist Brian Haden is eager to create a wider narrative – one that focuses on physical therapy’s overall ability to change lives by helping people move better.

“When it comes down to it, physical therapy is all about experiences. It’s about making it possible for people to live and experience life to the fullest,” said Haden, physical therapist of Aquatic Care Programs in Houston. “Movement – not just exercise, but the overall ability to work, play and live optimally – just so happens to be at the center of so many of our greatest life experiences.”

And with October being National Physical Therapy Month, Haden and other physical therapists across the country are highlighting the many ways physical therapists are uniquely positioned to improve lives and experiences for people of all stages in life.

Physical therapists are highly educated medical professionals who are trained and licensed to help people both improve and maintain the ability to move optimally and with reduced pain. Often, physical therapists can help people do this without the need for surgery or prescription medication.

“This includes people who are hurt, injured or who have had surgery, of course,” Haden said. “But, this also includes athletes looking to improve performance and avoid injury, older adults looking to remain active and independent, workers who want to improve production and comfort while on the job, women who are pregnant … all the way to people who simply just want to be healthier and less sedentary so they can better enjoy the things they love.”

And, while strength, cardio health, balance and flexibility are critical for maintaining functional abilities throughout life (i.e., walking, climbing stairs, lifting, reaching, getting out of bed), the ability to move optimally and be active, Haden says, is something that can equally benefit the body, the mind and the soul.

The Body – It’s no secret that being active and exercising regularly can benefit the body in seemingly countless ways, from improving cardiovascular health to reducing the incidence of chronic disease. But beyond maintaining great health, exercise as prescribed by a physical therapist can benefit people in numerous ways, from helping reduce chronic pain to strengthening bones and joints in older adults.

The Mind – Multiple studies have shown that regular exercise can sharpen and improve memory. But for those with mild cognitive impairments, exercise can also help slow the rate at which people with such impairments decline. Exercise has also been linked to greater focus, improved learning for children and adolescents, and a reduction in anxiety and stress.

The Soul – Research has also shown that those who exercise regularly tend to be happier and more social than those who live a more sedentary lifestyle. Not only that, but maintaining a stronger, healthier body with an eye toward optimal movement helps remove barriers that may stop someone from experiencing life to the fullest, whether that includes exploring new places or trying new things.

“The greatest joy I get from being a physical therapist is helping people get to a place in their lives that they thought was either in the past or was unattainable from the get-to,” Haden said. “Whether it’s helping a person complete their first 5K or making sure someone’s able to still pick up and hug their grandkids, my job as a PT is to help people experience life and be the greatest possible versions of themselves – all through better, more optimal movement.”

]]>http://aquaticcare.net/2018/10/02/why-movement-matters-during-national-physical-therapy-month/feed/0Pools offer fitness, relief for older adultshttp://aquaticcare.net/2018/09/04/pools-offer-fitness-relief-for-older-adults/
http://aquaticcare.net/2018/09/04/pools-offer-fitness-relief-for-older-adults/#respondTue, 04 Sep 2018 16:32:58 +0000http://aquaticcare.net/?p=697While drinking plenty of water is critical to life, health and healing, simply submerging your body in water (i.e., a pool) opens up opportunities for relief and fitness for those who otherwise may have difficulty exercising. This is especially important for aging adults and those with chronic conditions, said Houston physical therapist Lisa Battles. “When […]

]]>While drinking plenty of water is critical to life, health and healing, simply submerging your body in water (i.e., a pool) opens up opportunities for relief and fitness for those who otherwise may have difficulty exercising.

This is especially important for aging adults and those with chronic conditions, said Houston physical therapist Lisa Battles.

“When our bodies are submerged in water, such as in a pool, we become lighter,” said Battles, physical therapist of Aquatic Care Programs in Houston. “This, coupled with the natural resistance water places on movement, makes water exercise ideal for many people who deal with issues related to strength, flexibility, balance, sore joints, pain, and even chronic conditions like arthritis and osteoporosis.”

The buoyancy of waist-deep water, for example, can support around half our body weight, while neck-deep water can reduce body weight by up to 90 percent. Such reduction in weight and impact on the joints can help people who may experience difficulty standing, balancing and exercising on land to move more freely – and often with less pain.

In addition, water offers 12 times the resistance of the air around us. Because of this added resistance, movement and exercise while submerged in a pool can help build overall strength and stability in the body, Battles said.

“This makes pool exercise, and even aquatic rehabilitation when needed, ideal for the aging adult whose goal is to simply maintain a strong, stable and healthy body, ensuring they’re able to keep up with their active lifestyles outside the pool,” Battles said. “A warm pool can both soothe muscles and joints while simultaneously keeping you strong and in optimal health.”

One study published in Medicine & Science in Sports & Exercise back in 2007 showed that older women who regularly participated in a pool-based exercise program performed better in daily tasks than others who exercised similarly on land. The women in the study, for example, improved their walking speed by 16 percent, their agility by 20 percent, and their ability to walk stairs by 22 percent.

According to Battles, even when people suffer from common chronic diseases like arthritis and osteoporosis, water exercise can help improve the use of affected joints while decreasing overall pain.

“This can also be applied to people who are recovering from injury or surgery,” Battles said. “With the guidance of a physical therapist, the pool can be an effective rehabilitative tool for helping people recover while improving strength, confidence and function.”

Those who feel pool exercise or aquatic therapy may help them improve fitness levels or overall functional abilities should first contact their physical therapist for professional guidance. A physical therapist, like those on the Aquatic Care Programs team, can help identify your greatest weaknesses and needs, then develop a pool fitness plan that specifically addresses these needs and your personal goals.

]]>http://aquaticcare.net/2018/09/04/pools-offer-fitness-relief-for-older-adults/feed/0Take Steps to Lower the Risk of ACL Injury this Sports Seasonhttp://aquaticcare.net/2018/08/03/take-steps-to-lower-the-risk-of-acl-injury-this-sports-season/
http://aquaticcare.net/2018/08/03/take-steps-to-lower-the-risk-of-acl-injury-this-sports-season/#respondFri, 03 Aug 2018 22:35:46 +0000http://aquaticcare.net/?p=693According to the Centers for Disease Control and Prevention (CDC), high school athletes account for about 2 million injuries and around a half-million doctor visits each year. But few of these injuries, says Houston physical therapist Brian Haden, are as costly to a student-athlete and his or her family that a torn ACL. “An ACL tear in the knee […]

]]>According to the Centers for Disease Control and Prevention (CDC), high school athletes account for about 2 million injuries and around a half-million doctor visits each year. But few of these injuries, says Houston physical therapist Brian Haden, are as costly to a student-athlete and his or her family that a torn ACL.

“An ACL tear in the knee will often lead to surgery and months of rehabilitation,” said Haden, physical therapist of Aquatic Care Programs in Houston. “Often, I’ll see many of these student-athletes during post-surgery rehabilitation, but I’d much rather see them before that – when our goal is preventing this all-too common injury from happening in the first place.”

One of four major ligaments in the knee, the anterior cruciate ligament (ACL) is a band of tissue that connects the thigh bone to the shin bone. An estimated 200,000 ACL injuries are reported in the U.S. each year, most commonly among athletes.

According to studies, women and girls are most susceptible to an ACL injury on the soccer pitch, while men and boys are more likely to experience an ACL injury while playing football. Despite occurring so often within aggressive contact sports, most ACL tears are non-contact injuries.

“You have a student athlete plant their foot to quickly change direction, then bam, the ACL tears,” said Haden. “Basically, their knee turns one way and their body goes the other. You’ll see this in soccer and football, but also sports like basketball, gymnastics, skiing, and so on.”

Over the years, Haden and the physical therapy team at Aquatic Care Programs have worked with countless athletes post-surgery whose rehabilitation has led to successful outcomes. But Haden is eager to stress the importance of taking steps to prevent such injuries from happening in the first place.

In doing so, Haden stresses the importance of four things to athletes of all ages:

Stretching: The flexibility of hamstrings, quads and gluteal muscles is beneficial in preventing knee injuries.

Strength: Having strong and balanced muscle integrity, especially in the hips and thighs, can put an athlete on a good track toward preventing such injuries to the knees.

A Good Warm-Up: It’s well-known that the lack of a good warmup can lead to injury, and this is certainly the case with ACL injuries. Without the right amount of blood flow, the muscles can’t react quickly enough when an athlete cuts or pivots, opening the door to injury.

Exercise Balance: In terms of exercise, it’s important athletes focus on all aspects of training: strength, endurance and flexibility. Focusing on all three equally creates optimal stability in your body.

According to Haden, physical therapists are specifically trained to identify weaknesses and imbalances in the body, then correct them with an eye toward both injury prevention and optimal athletic performance. The team at Aquatic Care Programs is able to provide athletes with a full movement analysis, then create them individualized training regimens meant to promote optimal health and performance.

]]>http://aquaticcare.net/2018/08/03/take-steps-to-lower-the-risk-of-acl-injury-this-sports-season/feed/0Dog Owners More Likely to Meet Fitness Benchmarkshttp://aquaticcare.net/2018/07/02/dog-owners/
http://aquaticcare.net/2018/07/02/dog-owners/#respondMon, 02 Jul 2018 21:22:10 +0000http://aquaticcare.net/?p=688It turns out our furry friends have more to offer us than companionship and unconditional love. According to Houston physical therapist Brian Haden, owner of two Labrador Retrievers, multiple studies show that dog owners are generally healthier and more likely to meet national fitness benchmarks than non-owners. How likely? According to the American Heart Association, […]

]]>It turns out our furry friends have more to offer us than companionship and unconditional love. According to Houston physical therapist Brian Haden, owner of two Labrador Retrievers, multiple studies show that dog owners are generally healthier and more likely to meet national fitness benchmarks than non-owners.

How likely? According to the American Heart Association, dog owners are 54 percent more likely to get the recommended level of physical activity each day.

“In general, pet ownership has proven to lead to a number of great health benefits associated with happiness, reducing stress and lowering blood pressure,” said Haden, physical therapist of Aquatic Care Programs in Houston. “But dogs are special. Because they need exercise and often demand it from us, they have a persistent way of urging us onto a path toward more exercise and better health.”

A 2013 study published in the Journal of Physical Activity & Health showed that dog owners take an average of 2,760 more steps per day compared with those who don’t have dogs. This amounts to 23 additional minutes of moderate exercise per day. Another more recent study published in 2017 by BMC Public Health backs these numbers.

According to the Centers for Disease Control & Prevention (CDC), adults should get a minimum of 150 minutes of moderate-intensity exercise (i.e., brisk walking) each week. And of course, achieving such benchmarks help individuals improve and maintain long-term health – both physical and mental wellness.

“Walking is one of the best physical activities nearly anyone can do,” Haden said. “And, taking a dog out for a walk often makes the activity more enjoyable and feel less like exercise – less like a chore.”

Approximately 54.4 million U.S. households own at least one dog, based on stats from the Humane Society of the United States.

“Pets require lots of love, care and responsibility, and simply having one isn’t going to immediately put you on a path toward a healthier life. There are too many other factors to consider,” Haden said. “However, if you love animals and could use some added motivation to get outdoors, dogs have a way of coaxing people in that direction.”

Lastly, Haden points out that dog owners who have pain or a physical limitation holding them back from walking or playing with your pet should consider visiting a physical therapist, like those on the Aquatic Care Programs team. A physical therapist can provide a full pain and/or movement assessment with an eye toward getting pet owners (and would-be pet owners) back on track to more active, pain-free living.

]]>http://aquaticcare.net/2018/07/02/dog-owners/feed/0Bad posture can ‘sneak up’ as shoulder pain as you agehttp://aquaticcare.net/2018/06/01/bad-posture-can-sneak-up-as-shoulder-pain-as-you-age/
http://aquaticcare.net/2018/06/01/bad-posture-can-sneak-up-as-shoulder-pain-as-you-age/#respondFri, 01 Jun 2018 22:00:56 +0000http://aquaticcare.net/?p=683Shoulder pain in older adults often appears suddenly, as if caused by a sudden trauma or injury. But for many, says Houston physical therapist Brian Haden, shoulder injuries are often the result of musculoskeletal conditions directly associated with aging and, more specifically, weakening posture. “Some people may think ‘I slept on it wrong’ or ‘I […]

]]>Shoulder pain in older adults often appears suddenly, as if caused by a sudden trauma or injury. But for many, says Houston physical therapist Brian Haden, shoulder injuries are often the result of musculoskeletal conditions directly associated with aging and, more specifically, weakening posture.

“Some people may think ‘I slept on it wrong’ or ‘I pulled something in my shoulder,” but the truth might point to something more long-term,’” said Haden, physical therapist at Aquatic Care Programs in Houston. “The pain might be something that’s been developing over time, perhaps due to taking on a tighter, less upright posture as they age.”

According the National Institutes of Health (NIH), anywhere from 44 to 65 percent of all complaints of shoulder pain can be attributed to a condition known as shoulder impingement syndrome – also known simply as “shoulder impingement.”

Shoulder impingement, says Haden, is the result of chronic and repetitive compression of the rotator-cuff tendons in the shoulder, causing inflammation, pain, weakness, and a decreased range of motion in the joint. The condition can be caused by repetitive overhead movements such as those performed by golfers, swimmers and racquet sport athletes.

However, Haden points out that changes in posture related to aging – tightness in the back and neck coupled with an arching of the spine – can create conditions ideal for the development of shoulder impingement.

“Over time, impingement can cause the rotator cuff to start to fray and tear,” Haden said. “This can lead to tendinitis and even tears in the rotator cuff.”

The key to preventing shoulder impingement as you age, Haden says, is regular mobility – moving and stretching your shoulders daily in order to stay loose and counteract the effects of declining posture. To do so, Haden suggests adults include the following daily exercises as part of their regular regimen as they age:

Back Extension/Shoulder Flexing Stretch: Sitting in a chair, hands clasped together, reach your arms high above your head and slowly reach backward, extending your head and hands behind you. Hold for a few seconds, relax, and then repeat.

Backward Shoulder Extensions: Standing upright, your fingers interlaced behind your back, slowly lift your arms away from your buttocks and toward the ceiling. Lift as high as you can. Keep an upright stance, hold for a few seconds, release, then do it again.

Up-Back Shoulder Reaches: Reach one arm behind your back and, palm facing out, slowly reach up the small of your back toward the space between your shoulder blades. Hold for a few seconds, release, then do the same with your other arm. Repeat one time each.

Down-Back Reaches: Reach your hand behind your head and down your back. Hold for a few seconds, release, and then do the same with your other arm. Repeat one time each.

“Maintaining a healthy shoulder and preventing the onset of shoulder impingement translates into staying active, lifting the grandkids, comfortably reaching that top shelf in your cupboard, and even sleeping more comfortably,” Haden said. “A physical therapist can help you get there – or stay there – by thoroughly evaluating your condition and setting you on a personalized path toward pain-free motion.”

]]>http://aquaticcare.net/2018/06/01/bad-posture-can-sneak-up-as-shoulder-pain-as-you-age/feed/0Parent Tip: Active Kids Become Healthy Adultshttp://aquaticcare.net/2018/04/27/parent-tip-active-kids-become-healthy-adults/
http://aquaticcare.net/2018/04/27/parent-tip-active-kids-become-healthy-adults/#respondFri, 27 Apr 2018 18:38:44 +0000http://aquaticcare.net/?p=679With child obesity still an epidemic in the U.S. and reams of research showing both the immediate and long-term benefits of youth exercise, it’s the duty of parents today to make movement and activity a part of kids’ lifestyles, says Houston physical therapist Brian Haden. And the first step in teaching kids to be active, […]

]]>With child obesity still an epidemic in the U.S. and reams of research showing both the immediate and long-term benefits of youth exercise, it’s the duty of parents today to make movement and activity a part of kids’ lifestyles, says Houston physical therapist Brian Haden.

And the first step in teaching kids to be active, Haden adds, is to be a good role model.

“Kids are more often than not going to imitate their parents when it comes to activity level,” said Haden, physical therapist at Aquatic Care Programs in Houston. “If you’re an active person who goes for walks, bike rides, spends time outdoors and plays with them regularly, your kids are going to learn that’s what life is all about – moving around and enjoying the world.”

And in a country where more than one in six kids between the ages of 2 and 19 are obese, and just one in three are physically active each day, making movement and exercise a daily part of life is a critical habit to help kids form at a young age. Why?

“Active kids are more likely to become healthy adults,” Haden said. “Studies have shown that being healthy and active as a youth can lead to a reduced risk of developing a number of serious health conditions later in life – obesity, heart disease, osteoporosis, diabetes, high blood pressure, and even cancer.”

Strong evidence also exists tying activity with greater academic and social achievement in children. It also helps ward off anxiety and depression at a young age.

According to the Centers for Disease Control and Prevention (CDC), all children and adolescents ages 6 to 17 should participate in one hour of physical activity each day … at a minimum.

“That may seem like a lot to squeeze into an already full day of school, work and other commitments, but this is really a modest goal I’d actually like to see kids exceed,” Haden said. “I read recently the average American kid might spend up to 7 hours a day in front of a screen. So, they definitely have time for play and exercise.”

To help your child develop a love of movement and physical activity, Haden offers these tips:

Play with Your Kids: Be a leader when it comes to activities with your kids by, first and foremost, making it fun! Starting at a young age, take them outdoors for a game of tag, building forts, playing catch, or to raking up a pile of leaves for jumping. Keep in mind that if you have fun being active, they’ll no doubt imitate the positive vibes.

Go On Adventures: Simple walks and bike rides are fun, but turning them into adventures can give the activities some staying power. Turn the walk into a scavenger hunt, go geocaching instead of just hiking or cycling, or turn a swim in the lake into a rock-collecting and/or skipping competition.

Provide Options & Choice: From toys and games to different parks, facilities and even clubs/leagues, when you give children variety, they’ll be more eager to actively participate in their activities of choice.

Be the Support System: As a parent, be active in helping your child sort through options, connect with others with similar interests (i.e., friends and teammates), and offering the support they need to participate and be successful. Having mom and/or dad on the journey can go far in motivating a kid to stick with and enjoy new activities

]]>http://aquaticcare.net/2018/04/27/parent-tip-active-kids-become-healthy-adults/feed/0Focus on Strength, Balance Exercises to Prevent Fallshttp://aquaticcare.net/2018/03/30/focus-on-strength-balance-exercises-to-prevent-falls/
http://aquaticcare.net/2018/03/30/focus-on-strength-balance-exercises-to-prevent-falls/#respondFri, 30 Mar 2018 20:31:33 +0000http://aquaticcare.net/?p=674During a time when the U.S. is so focused on reducing the cost of overall medical expenses, Houston physical therapist Ankit Bhatia shared a staggering number that, according to medical professionals, could be significantly reduced through preventative care: $67.7 billion. That, according to Centers for Disease Control and Prevention (CDC), will be the total cost […]

]]>During a time when the U.S. is so focused on reducing the cost of overall medical expenses, Houston physical therapist Ankit Bhatia shared a staggering number that, according to medical professionals, could be significantly reduced through preventative care: $67.7 billion.

That, according to Centers for Disease Control and Prevention (CDC), will be the total cost for fall injuries experienced by older Americans (65+) in the year 2020. Medicare and Medicaid will cover about three-quarters of these costs.

“This is a shocking amount of money, but the burden felt by older Americans goes beyond the pocketbook,” said Bhatia, physical therapist of Aquatic Care Programs in Houston. “Fall-related injury is a quality of life issue that affects people more and more as they age due to factors related to aging – factors like loss of muscle tone and strength, slower reflexes, less coordination, eyesight issues, and even the side effects of medication.”

One out of every four Americans 65 and older experience falls each year, says the CDC, leading to more than 2.8 injuries which span a spectrum from bumps, bruises and sprains to broken bones and head trauma.

“Just the fear of falling as you age, in fact, can result in limited activity, which only perpetuates that problem,” Bhatia said. “The lack of activity leads to a loss of muscle tone, good balance, and bone density, which can actually increase the risk of falls.”

But people of all ages can vastly reduce the risk of falling through exercise that focuses on both strength and balance, Bhatia says. In fact, multiple studies show that training which focuses on both strength and balance can most effective lead to a reduction in falls among older adults. Taking physical therapist-led group exercise classes has specifically been shown to reduce the risk of falls while increasing balance and improving quality of life.

Bhatia says that while this is great news, it’s important to keep in mind that all effective fall-prevention efforts should include the following components:

Fall Screening: If fall prevention is the goal, an assessment of an individual’s personal risk of falling is an ideal place to start. A thorough fall screening with take look into a person’s strength, balance and coordination, as well as other factors such as vision, medication, medical history, footwear, and even home safety.

Strength Exercises: Maintaining good lower-body strength has been specifically cited as another key factor in fall prevention. A physical therapist can assess a person’s individual strengths and weaknesses and create a program that specifically addresses muscle groups that can improve balance and gait.

Environment Assessment: A fall prevention strategy must always include specific suggestions on how to improve one’s environment for the sake of safety. Decluttering walk spaces, securing loose rugs, creating non-slip surfaces in the shower or tub, and even improving footwear can all go far in preventing falls.

According to Bhatia, physical therapists are specifically trained to assess a person’s fall risk and develop an individualized plan to help with fall prevention. So contact your local physical therapist, Bhatia added, and take steps to maintain your independence and keep long-term health care costs in check.

]]>In an era of specialization in sports involving athletes of all ages, Houston physical therapist Brian Haden joins most medical experts in agreeing that young athletes generally remain mentally and physically healthier, achieve greater success, and learn to enjoy a lifetime of physical fitness when they opt to play multiple sports.

Haden adds that, in contrast, allowing youths to specialize in a sport year-round can lead to burnout, a greater risk of experiencing overuse injuries, and less long-term success.

“Encouraging our kids to specialize in a single sport throughout the year isn’t putting them on the right path toward success without risking injury and burnout,” said Haden, physical therapist at Aquatic Care Programs in Houston. “While this path has worked out for some, these stories are very rare and overlook the fact that the risks of specialization far outweigh the rewards, especially when it comes to youth athletes.”

It’s been estimated that up to 60 million U.S. youths ages 6 to 18 years participate in some form of athletics. More than 5 million of these athletes experience an injury each year. According to the American Academy of Pediatrics, at least 50 percent of athletic injuries are related to overuse, the types of injuries for which one-sport athletes are particularly prone.

“An overuse injury happens when a bone, muscle or tendon has been put through repetitive stress without being given a sufficient amount of time to heal or repair, leading to microtraumatic damage,” said Haden. “Think sore pitching arms or pain in a swimmer’s shoulder that doesn’t go away, possibly keeping the athlete from competing.”

The same repetitive motions year-round can, in other words, lead to such overuse injuries as strains, sprains, stress fractures, and even tears in muscles, tendons and ligaments. Playing multiple sports, in contrast, allows young athletes to challenge their bodies in different ways, developing new sets of physical traits and skills and that offer more universal performance benefits.

To help young athletes reduce the risk of developing overuse injuries and overall burnout, Haden offers the following advice to parents and coaches:

Encourage Diversity: Especially at an early age, encourage kids to try out and play different sports throughout the year. Some of the most successful athletes (up to 97 percent of the pros) believe being a multisport athlete was beneficial to their long-term success.

Seek Rest: Young athletes should take at least one to two days off from practice and/or structured sports participation each week. Some experts suggest limiting weekly practice to the age (in hours) of the athlete. Long-term, athletes should take 2 to 3 months off a particular sport each year to help refresh the body and the mind.

Specialize Later: Wait until at least high school age – better yet, around the ages of 16 or 17 – before considering specializing in any individual sport. At this point, the body is more prepared for such rigors.

Watch for Signs: If a young athlete complains of nonspecific problems with muscles and/or joints, physical fatigue, or grows concerned about poor performance, visit a health professional such as a physical therapist, who can fully evaluate the issue and offer treatment (if needed) for any potential injuries or deficiencies.

While we watch Alpine skiers speed through difficult downhill courses and figure skaters bound balletically across the ice, Bhatia sees performances that vividly highlight the importance of two oft-overlooked elements of good fitness and training routines: of balance and flexibility.

“When we work to prepare our bodies for a certain activity, or simply for the rigors of living an active lifestyle, we shouldn’t only be focusing on strength and cardio fitness,” said Bhatia, physical therapist at Aquatic Care Programs in Houston. “It’s a good start, but if your balance and flexibility are below par, performance will be limited and the body will be more susceptible to injury.”

Few things highlight this more than winter sports and activities, such as those featured during the Winter Olympics.

“Winter sports provide the ultimate challenge to balance and flexibility,” said Bhatia. “Both balance and flexibility work together to keep these athletes upright while they adapt to new terrain, changes in position, etc. The importance of this is obvious on snow and ice, of course, but the same concept applies in everyday life.”

Whether your personal goals include competing better athletically, getting outdoors more for hiking, cycling or (yes) skiing, or simply feeling safer and more confident playing in the backyard with the kids, good balance and flexibility are key, Bhatia added.

To help improve balance and flexibility in your life, Bhatia offers some simple recommendations:

Take an Exercise Class: Yoga, Pilates, step classes … they all strive to strengthen your core muscle groups, which are essential in achieving good balance. Plus, these classes often complement indoor cardio and resistance training – training that may do little to help with your balance.

Stretch Every Day: Take 10 to 15 minutes each day to stretch, either in the morning or just before bed. A stretch right before an activity will do little to help you out unless you’ve worked to establish a higher level of flexibility over the long term.

Perform Single-Leg Balance Exercises: Get your body accustomed to relying on one side at a time. Practice standing on one leg while tilting your body forward, back and sideways. Place your hand on a wall, countertop or piece of furniture if you need help balancing. Other single leg balance ideas include ball bounces, standing on a foam pad, and practicing with eyes closed … all in a safe setting, of course.

For a more individualized approach, physical therapist are specially trained to perform balance and flexibility assessments, which will pinpoint specific areas of strength and weakness. Such info, when combined with personal movement and fitness goals, can then be used to establish an individual fitness regimen that will specifically address any found weaknesses.